[Gym Related] Gainers, what's your diet and routine like?

[epal]

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Lisud kaau padako. Unsa man inyo diet? Trying to gain but the only thing gaining is my belly. Puede pa share inyo diet and routine? Thanks!

[jeff_quer]

Lisud kaau padako. Unsa man inyo diet? Trying to gain but the only thing gaining is my belly. Puede pa share inyo diet and routine? Thanks!

kaon ra na... din workout.. less reps buy daun ka gainer mutant mass on mass etc

[lifebook11]

IMO, gaining is the easiest part in bodybuilding. All you need to do is eat whole and healthy food. Your best routine is the spoon to mouth routine. Seriously though...


1. Know your recommended daily energy expenditure, google tdee and compute your numbers. Once you have it, add around 300-500 cals for bulking, deduct 300-500 if cutting. Make sure you are eating the right amoung of carbs, proteins, and fats according to your numbers.

2. You do not need any mass gainer, you just need to eat whole balanced food, spread the meal frequency to 4-6 meals, as per convenience.

3. Do whole body routines, if you have a proven "bro split", stick to it. If not, go for Starting Strength, Strong Lifts, daghan variations nga magoogle nimo. Start light, kay kada week mag cge ka ug bump ug weights, if you start heavy, you will stall early.

4. If you want to do cardio, that is fine. Just do not over do it because you are trying to bulk up and not cut down.

5. Have enough rest and sleep, this works wonders with your gains.

6. Supplements are not a must, but if you want to have some, I recommend (NOT NECESSARY) whey, multivitamins, fish oils, and get your fats from whole foods, if not 2 tsp of canola oil will suffice.

7. Stick to your plan, if you feel pain and are about to give up, you are doing what you are supposed to do. Good luck, lift safe, and show dem gainz brotha!

[epal]

Your best routine is the spoon to mouth routine.

Haha nice one. Anyway, yeah. I'm trying to determine man why I'm gaining more fats. 5 reps of 3 sets routine ko and mostly the big lifts, squat, deadlift, and bench press. No cardio.

I'm trying to eat about 3000 calories (except that I'm not sure if 3000cal gyud sya). MyFitnessPal says it is though. Below 3000 calories man TDEE ko and I'm gaining weight pa. My diet:

Morning: 2 Chicken breast and 1 rice and banana
Lunch: 1 Chicken breast and 1 rice
Dinner: 1 Quarter chicken and 1 rice
Before sleep: 1 scoop of whey
In between meals: About 3 cups of coffee

Mostly karinderia foods.

I'm trying to get ~150g of protein btw. I don't count the fats and carbs. I just try to get a total of ~3000 cal.

Not sure what I'm missing but I'm gaining more fats and sometimes stalling. Dili ko m-achieve ang goal ko na Ryan Reynolds body. Hahaha Joke!

Thanks sa replies btw!

[epal]

Hope it's not rude but... Bumping...

Anyone care to criticize my food selection?

Sir lifebook11, naa kapa additional comments? Thanks!

[lifebook11]

Did you compute for your tdee or sa myfitnesspal sad na nga numbers? KNow your numbers bro, then mao na ibutang sa myfitnesspal. Although estimates/percentage imo mainput, just make sure that you get your macros as close as possible.

As for the calories, estimate mana ang nakabutang didto sa MFP, if in doubt, you can always google then edit or make a new entry with the correct researched cals.

I do not know what type of chicken recipe you are eating because by looking at the menu, it won't reach 3000 cals. Unless you are eating heaps of rice and or making 2nd or 3rd servings for your chickens.

I can also see that your diet lacks fruits and veggies, do not be scared to eat veggies and fruits. They give minerals, vits, and fibers, which are good for you. I know you can just take supps, but I always suggest, specially on a bulk phase to get them from whole food. When I was bulking, the only supp I was taking was 2 scoops of iso whey, and pre workouts. If you can meet all your numbers from whole food, take the chance. Same thing goes with your food preference. Change it up since ga padako man ka, add pork/beef (lean meat parts), or add fish. Here is a 3000 calorie meal plan sample (mabungkag siya inig paste nako, kapoy edit. But you get the gist):


Meal 1 Calories Protein Carbs Fat
2 Whole Eggs 160 14 0 10
5 Egg Whites 100 17 0 0
Bagel 210 8 42 2
Cream Cheese 50 1 0 5
Totals 520 40 42 17


Meal 2 Calories Protein Carbs Fat
Cottage Cheese – 2% – 8 ounces 200 28 10 6
Almonds – 1 serving 161 6 6 14
Banana 121 1 31 0
Totals 482 35 47 20


Meal 3 Calories Protein Carbs Fat
2 Chicken Breasts – 8 total ounces 255 35 0 12
Brown Rice – 1 serving 220 6 40 4
Sweet Potato 103 2 24 0
Totals 578 43 64 16


Meal 4 Calories Protein Carbs Fat
Protein Powder – 2 scoops 240 44 8 4
Skim Milk – 10 ounces 100 10 14 0
Banana 121 1 31 0
Natural Peanut Butter – 1 tablespoon 97 4 3 9
Totals 558 59 56 13


Meal 5 Calories Protein Carbs Fat
Grilled Salmon – 6 ounces 348 36 0 18
Sweet Potato 103 2 24 0
Veggies/Small Salad 50 1 10 1
Totals 501 39 34 19


Meal 6 Calories Protein Carbs Fat
Protein Powder – 1.5 scoops 180 33 6 3
Skim Milk – 10 ounces 100 10 14 0
Natural Peanut Butter – 1 tablespoon 97 4 3 9
Totals 377 47 23 12


Calories Protein Carbs Fat
Totals 3016 263 266 97


The meal is balanced, complete ang source of proteins, carbs, fats, and fibers. Research on what types of food you can cook/buy which are affordable, healthy, and can be easily tracked. Wa man ko dha so di ko kahimo ug meal plan nimo. Ang available dre maoy malista nako. hehe I PINOY STYLE lang gud na ang meal plan. Kanang bagel, pwede rana pan desal, etc....

If you are gaining too much fat, either you are adding to much carbs which your body easily stores as fat, or you aren't tracking the proper calories for each meal.

[epal]

I PINOY STYLE lang gud na ang meal plan. Kanang bagel, pwede rana pan desal, etc....

Ahaha, nice one boss! Sige, I'll try to change my food selections. Siguro I'll buy foods with Nutrition Information like mga wheat bread sa grocery store.

Thanks again boss. This is really helpful!

Lisud ning wa tay daghan kaila sa gym.. Hehe

[lifebook11]

Also once you know how your body works/reacts to macros, you can add/deduct however you like according to your goal. Like karon I am on a cut, my macros are P-185,C-43,F-103.

[epal]

Also once you know how your body works/reacts to macros, you can add/deduct however you like according to your goal. Like karon I am on a cut, my macros are P-185,C-43,F-103.

Ah, without using calculators nah? Grabeha, 185lbs ka? Is it true na for beginners, carbs/fats are not much relevant if gaining for beginners as longs as sakto ang calorie count and grams of protein? Thanks sir!

[lifebook11]

I'm at 177 now, but running macros for 190-185 pounders.

Imo, and ako lang ning opinion, if you are serious with getting healthy/bodybuilding, you should know more about macros, nutrition, and workout. Para naay sound judgement when it comes to adjustments and stuff. You can make decisions and kamao naka unsa result if mao ni imo buhaton, or mao na imo buhaton. In line of that, I would consider carbs and fats important as proteins. They help regulate your body and give you energy. And would make me track macros better. Kay if you wouldn't list your carbs, and mureact imong lawas dayon sa carbs, aw, naa jud kay fats mastore for every muscle gained. Though inevitable, pwede nimo macontrol ang fat gain, or totally wa juy fat gain.

If you want to be your regular gym bro, then you should only equip yourself with what you what to know or need.